LENTIL AND GREEN BEAN STEW

LENTIL AND GREEN BEAN STEW

Lentil and Green Bean Stew is a wholesome and vibrant one-pot dish featuring earthy green lentils and crisp, fresh green beans simmered in a heartwarming tomato-infused broth. Blended harmoniously with vegetable stock and just a hint of tomato paste, this stew offers balanced nutrition and satisfying texture. Reducing cooking effort without compromising taste, this vegan stew gently develops depth while remaining light and comforting. Naturally rich in plant-based protein, fibre, vitamins and minerals, it’s ideal for nourishing weekly meal prep or a quick, healthful dinner. Whether enjoyed on a chilly evening or as a rejuvenating lunch, each spoonful delivers warmth and fullness. Pair it with crusty bread or grains for a hearty meal or savour it solo for simple and flavour-filled comfort.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

One-Pot Wonders

OCCASION/HOLIDAY

Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup green lentils, rinsed

• ½ cup green beans, chopped into bite-size pieces

• 1 cup vegetable broth

• 1 tsp tomato paste

• ¼ tsp black pepper

• Salt to taste (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 361.9 kcal

• Fat: 1.3 g

• Saturated Fat: 0.2 g

• Carbohydrate: 66.2 g

• Sugar: 4.4 g

• Sodium: 881.8 mg

• Fiber: 12.1 g

• Protein: 24.9 g

• Calcium: 66.6 mg

• Iron: 7.1 mg

• Potassium: 831.7 mg

PREPARATION

• Rinse Lentils: Rinse the green lentils under cold water until the water runs clear, removing any debris.

• Heat Broth And Tomato Paste: Pour the vegetable broth into a medium saucepan. Stir in the tomato paste until dissolved.

• Add Lentils and Green Beans: Add the rinsed lentils and chopped green beans into the broth. Stir to combine all flavours evenly.

• Simmer the Stew: Place over medium heat, bring to a gentle boil, then reduce to low. Simmer uncovered for 25 to 28 minutes, until the lentils are tender and the beans have softened.

• Season and Serve: Stir in the black pepper and salt if desired. Serve hot, garnished with fresh herbs such as parsley or basil for added colour and aroma.

PREP TIME

5 minutes

COOKING TIME

28 minutes

TIPS

• Even Cooking: Cut green beans into uniform pieces so they cook evenly alongside the lentils.

• Broth Boost: Use low-sodium broth to better control the stew’s saltiness.

• Tomato Depth: Stir tomato paste well to avoid clumps and ensure even tomato flavour.

• Avoid Overcooking: Simmer gently, checking occasionally to maintain bean texture and prevent over-softening.

• Stir Occasionally: This prevents lentils from sticking and encourages a smooth consistency.

VARIATIONS

• Add Leafy Greens: Stir in spinach or chard in the last 5 minutes of cooking to increase nutrient content.

• Protein Boost: Add cooked chickpeas, white beans or tofu cubes for extra protein.

• Spice It Up: Add chilli flakes, smoked paprika or a pinch of cumin for added warmth.

• Herb Swap: Use oregano, thyme, or rosemary instead of parsley for varied flavour profiles.

• Grain Base: Serve over quinoa, rice or barley to bulk out the meal and add texture.

PREPPING AND STORAGE

• Refrigeration: Cool completely before transferring to an airtight container; store in the fridge for up to 4 days.

• Freezing: Freeze in portion-sized containers for up to 2 months. Thaw overnight in the fridge before reheating.

• Reheating: Reheat gently on the hob with a splash of water or broth to refresh the texture. Microwave in short intervals, stirring halfway.

• Meal Prep Tip: Double the recipe for leftovers; flavour enhances overnight and sauté extra greens just before serving.